Dashing Whippets Training Plan, November 23 – 29, 2015

This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.

Schedule change: There are no group workouts on Thursday, November 26. Enjoy your holiday!

Dashing Whippets Training Plan for the Week

This is week 5 of a training program for a mid-December 15K, and a month-long recovery period for recent fall marathoners.

Please click on the links below to RSVP if you are planning to come out to one of these training events!

Note: Almost all training paces, such as 5K, 10K, half marathon, should be your estimated pace if you ran the race today — not your goal or PR pace. (Exception: Marathon pace is your goal pace or best guess of your well-trained marathon speed.) You can use the Daniels VDOT calculator to estimate your pace from a recent result.

Monday 11/23: Easy day

Recent marathoners should rest or limit yourself to at most 20-30 minutes of easy running

Short distance (5K-15K) specialists (with a solid base): 45-55 minute progression run: Start at 30 seconds/mile slower than marathon pace. Then speed up 20-30 seconds/mile every 10 minutes, with no rest between pace changes, until you have done a total of 45-55 minutes of running. Then add 1-1.5 miles of easy jogging to cool down.

Recent marathoners and Runners who are building a base (not much recent speedwork): Do 4 miles at marathon pace, followed by a 1-1.5-mile cooldown jog.

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Matt co-founder of the Dashing Whippets with Rich since May 2009. Matt has been running since joining his high school cross country team his sophomore year. Since being with the team, Matt has completed 3 marathons with a 2:57:24 PR at the 2013 Boston Marathon and many other races, including a 4:48 mile at the 2015 Fifth Avenue Mile and a 1:18:53 half marathon in the 2014 NYC Half Marathon. Matt lives in Clinton Hill, Brooklyn with his wife and twin daughters. Read more at Board of Directors